Mass Building Tricep Exercises

Mass Building Tricep Exercises

How to Make Your Arms Huge With Mass Building Triceps Exercises

If you want to build huge arms, the triceps are the muscles to focus on. The common misconception of building huge arms is that you should focus on the biceps, but that is so wrong. The triceps make up roughly 66% of your arms. The triceps are often ignored muscles because they are on the back of the body. The very names of the muscles tell you everything that you need to know about arm training.

The prefix bi- means 2, as in 2 muscle heads, tri- on the other hand means 3, as in 3 muscle heads. In order to build massive guns, the triceps need to command as much, if not more, respect than the biceps.

The triceps have three muscle heads.

The lateral head – This is the head responsible for the horseshoe shape of the triceps.
The medial head
The long head – the largest of all three.

The Best Tricep Exercises


Dips are simple to perform and do not require much equipment. You can use a dipping bar, two flat bench, or even a couple of chairs. Simply set yourself up as seen below and lower yourself until your arms are at 90 degree angels, then drive back to a lockout position. You can also perform weighted dips by using a belt or by placing weight on your lap. When performing dips, ensure that you remain as upright as possible to focus on the triceps moreso than the chest.

Close Grip Bench Presses

This is my favorite mass building exercise for the triceps. It is identical to a bench press, but you bring your hands in closer so that your index fingers are just off the smooth part of the barbell. A nice variation to close grip bench presses are to perform just the top third of the lockout to really emphasize the triceps.


Everyone does the pushdown and for good reason. Bring your arms straight down until you hit the lockout position. It is simple and effective. Variations include using a v-bar, a rope or flat bar. You can also alter hand positions and perform this with one arm. Pushdowns are limitless.

Skull Crushers

Skull crushers are also called French presses or lying triceps extensions. Regardless of the name, it is great for the triceps. Lie on a flat bench with arms fully extended. Keep your upper arm perpendicular to the ground while lowering the weight towards your head. Once you reach your head, extend your arms back to the starting position. Bring this one back slow for a nice burn (and to avoid the weight crashing into your skull).

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